I Dropped These 5 “Healthy” Foods From My Diet (And Got Into The Best Shape Of My Life)
5 Problematic “Health” foods — along with much better alternatives.
What’s your formula for major positive change?
Mine goes something like this:
Small Adjustments + Tiny Steps + Consistency Over Time = The Major Change I Want To See.
That’s what worked for me, at least, in my own health transformation.
Nine years ago, in my early thirties, I’d gotten into the worst shape of my life. I was overweight and my body-fat percentage had approached dangerous levels. I felt tired all the time and was, most likely, on the path to pre-diabetes and a life of constant health problems.
Within a few years, however, everything changed.
I seized control of my health and fitness.
And by the age of 35, I’d gotten myself into the best shape of my life. A shape which I’ve managed to maintain for the past 4 years now.
What was my secret?
The answer is simple: small adjustments + tiny steps + consistency over time.
Through the years of my journey toward fit living, I slowly learned what worked for me. I took tiny step after tiny step, I adopted certain routines and habits (small things I knew I could maintain), and over time these habits accumulated.
Eventually I looked up one day and discovered I had seized control of my exercise, my eating, my lifestyle, my overall fitness.
The Revelation
This formula works well enough. And progress is a steady (albeit slow) path.
But sometimes, if you’re lucky, a big revelation might just come your way, granting you a supercharged boost.
That’s what happened to me.
One day, years ago, I had a breakthrough concerning food — more specifically, concerning the so-called “health” foods I’d been eating everyday for years. What I finally realized was this:
Most (if not all) of my packaged “healthy” products were actually making me fatter.
I started finally reading the nutritional labels on all the “healthy” foods I ate — and I was shocked. The amount of sugar alone completely boggled my mind!
It was a revelation. I’d finally seen the light. I’d discovered the game-changing truth for my metabolic health, which was…
That most of the words on the front of packaged products (words like “All-natural,” “Low-fat,” “Diet,” “Low-Carb,” etc.) are all pretty much, well… BS.
To find the truth about your food, you’ve got to read the fine print on the back — the nutritional labels and the list of ingredients.
When I finally realized this, I never looked back.
Eliminating these “Healthy” foods from my daily routine (replacing them with better options) changed my life. Within months, stubborn layers of fat melted away and I felt far better than I had in years.
Here are 5 of the biggest “health food” baddies I used to eat, along with suggestions for healthier (truly healthier) alternatives:
1) The Convenient (Or Too Good to be True) Breakfast
You’re busy, I’m busy, I get it.
It’s hard work cooking every day. We’ve all got jobs and side-hustles and families and things to take care of.
Sometimes we can’t help but opt for convenience. It’s so easy to just grab a breakfast bar (or maybe some granola) and be on our way.
But here’s the problem with most breakfast bars and granola products (many of which are touted as “healthy” and “natural” options):
- They’re loaded with sugar
- They’re high in Carbohydrates
- Both of which (especially when eaten for breakfast) spike your glucose and send you on a roller-coaster ride of high/low energy and rampant sugar cravings.
Breakfast is the most powerful meal of the day. It sets the tone for your metabolic health and could get you on the path toward more energy and better health — or toward lethargy, fatigue, and all-day cravings.
To seize control of your health on a daily basis, make your breakfast work for you, not against you. Opt for foods high in protein/healthy fats, and low in sugar/carbohydrates.
Here are some better options:
- Eggs
- Avocado
- Walnuts, Almonds, Pecans
- Breakfast Turkey Sausage
- Whey Protein Smoothie
(I realize these options aren’t nearly as convenient as Breakfast bars, but the extra time and effort needed for their prep is so worth it in regards to your health, energy, mood, and overall happiness.)
2) The “All-Natural” Misconception
Juices… Most are simply sugary drinks in disguise.
Even if you own your own juicer, you’re still not really in the clear. What the process of juicing does is keep all the liquid and sugar from the fruit, while removing all the healthy fiber.
Thus, even homemade juice is still just a sugary drink that’s low in fiber.
Traditionally, juices have been a big breakfast drink. And, again, this is very problematic, as high sugar breakfasts wreak havoc on your metabolic health, spiking your craving all throughout the day.
Here are some better options:
- Eat your fruit instead of drinking it. (Preferably save fruit for later in the day, not at breakfast — so you don’t get a spike in sugar.)
- Make a Whey Protein smoothie with greens (spinach, kale, etc.), blueberries, and just a little bit of a banana.
- Drink Unsweetened Tea or Unsweetened Coffee
- Drink Water
3) The So-Called “Sports Drink”
Like every 90’s kid who grew up playing sports, I loved Gatorade.
It tasted so good and (according to all the commercials) it was the healthiest thing to drink during my basketball games. I literally used to believe it helped me jump higher and run faster.
Boy, was I wrong…
A twenty ounce bottle of a Fruit Punch Sports Drink contains 34 grams of added sugar.
That’s an entire adult male’s daily recommended amount of sugar in just one bottle!
The better option here is to simply drink more water.
Most adults don’t drink enough water on a daily basis as it is. Simply increasing your daily water intake will supercharge your energy, mood, and focus. It will keep you hydrated, alert, and will also help curb your hunger cravings.
You don’t need those “sports” drinks. You just needed more water.
4) The Most Insidious Of All
This one I held onto far longer than all the rest.
I was trying to eat high in protein, and for years I thought these things were good, healthy, easy options.
The sad truth, of course, is that they weren’t. In fact, most protein bars really aren’t much different than a large Snickers with some Whey Protein thrown in.
The certain protein bar I was eating (sometimes twice a day) contained just as much sugar, if not more, than the sweetest run-of-the-mill candy bar.
When I finally realized this, it was a revelation. I cut them from my diet entirely and replaced them with the options below. This one change to my daily routine helped me burn off fat in a matter of months.
Here are some better high-protein snack options:
- Almonds, walnuts, etc.
- Homemade Protein Smoothie
- Unflavored, unsweetened Greek Yogurt (speaking of which…)
5) It’s Yogurt… It Must Be Healthy, Right?
Not necessarily.
I used to think that all yogurts were created equal. But once I started reading the nutritional labels on the back, I realized I was wrong, dead wrong.
Some yogurts are quite healthy, while some (particularly the flavored kinds) contain insane sugar amounts — anywhere from 10 to 22 grams of added sugar in a single serving!
When it comes to Yogurt (like everything else) you really want to make sure you read the nutritional label. And, for the most part, the flavored kinds are the ones you want to avoid.
I love yogurt. I eat it on a daily basis. But I’ve found the kind that works best for me, the one which optimizes my nutrition and decreases my sugar intake.
I opt for Unflavored, Unsweetened, 0% Fat Greek Yogurt. If you’re used to sweet, this may seem a little tart at first. But overtime you’ll get used to it. (I love it!) Plus it’s such a healthier option — it’s low in sugar and high in essential protein.
This type of Unsweetened Greek Yogurt is great for breakfast. It also works well for an afternoon snack, as it’s high protein content helps you stay satiated and keeps your cravings at bay.
Thank you so much for reading. If you would like more stories about health, happiness, and writing don’t forget to follow me here on Medium. Have a wonderful day!
